Tag Archives: fitness

How exercise fitness affects sleep

Studies show that you can still exercise fitness when it’s almost time to sleep, without affecting your sleep. The most important thing is that you need to know exactly the time to practice and focus on the type of fitness that does not affect sleep.

Regular exercise fitness has many benefits, including having a better night’s sleep. Regular exercise also helps you relax, reduce stress and rebalance your circadian clock. Exercise will also help increase your body’s central temperature. When your body‘s central temperature drops, you will start to feel sleepy.

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Many people think that exercising before bed can make it harder to sleep. However, according to studies, this is not really accurate. Studies show that you can still exercise fitness when it’s almost time to sleep, without affecting your sleep. The most important thing is that you need to know the exact training time and focus on the type of exercise that does not affect sleep.

Not all exercises have the same effect on sleep. Therefore, if you want to practice in the evening. Choosing the right type of exercise is extremely important.

In general, you should choose gentle or moderate types of exercise to help you sleep better. You should also complete the exercise at least 1 hour before going to bed. If possible, it is best to 90 minutes before going to bed to give the body enough time to relax.

In a small study in 2020, 12 healthy men were tested for 3 nights. Every night, they do a 30-minute aerobic exercise of moderate intensity, 30 minutes of resistance or no-resistance exercise. Practice 90 minutes before going to bed. When these volunteers went to bed in the lab, the researchers measured their central body temperature and the quality of sleep.

Another 2020 study shows similar results. 16 men and women will perform moderate intensity exercise at different intervals. Results showed that exercise did not affect sleep.

Gym for kids to develop comprehensively

GYM for children to develop comprehensively! Gym is a way of training sports skills to help develop fitness. Gym is a movement of physical training to have a good shape and supple health of adults. But there is no age restriction for children to practice.

Each country has a different age of physical development, Europeans develop early and outperform Asians. This is also the reason that in many advanced countries people have gyms and exercise programs for each age group.

Current practice conditions in Vietnam, the average age can start the best bodybuilding is from 15 to 17 years old. At this age, you are in the process of comprehensive development plus the right exercise. It will be a perfect momentum for body development. It not only strengthens the muscles but also helps to grow height.

Kết quả hình ảnh cho trẻ con tập gym

There are no negative physical side effects for gym kids aged 5, unless exercising is too heavy. Even the weight training does not affect the height of the child, if the exercise program is appropriate. However, if a child likes to lift weights to increase muscle size, it should only start at age 15.

Because of the fact that football players who practice vigorously at an early age experience foot pain later. Excessive and prolonged exercise can make a child’s immune system worse and make him more susceptible to illness.

Kết quả hình ảnh cho trẻ con tập gym

In addition, it is necessary to pay attention to warm up before exercising and to relax the muscle at the end. It is best to choose your strength so that when you practice, you will not feel too efforted.

Light exercise but doing the exact same things and trying to maintain regular exercise will give you much better results with strenuous exercise.

Besides exercise, children who are developing age still need a complete nutrition and science. Therefore, practice a diet full of essential nutrients, necessary for the comprehensive development of the body. You should not rush to abstain from any special diet

Benefits of cardio exercises at the gym

Cardio is a system of many cardiovascular related exercises that work together. Although each type is suitable for different fitness and training goals, the end result that cardio brings is not surprising. However, in addition to proper training, you must also build yourself a reasonable diet to maximize the effectiveness of the exercise.

This is not a single exercise but a system of many exercises combined to help the body control the heartbeat, increase blood circulation. As a result, the body parts, especially the muscles, will receive enough oxygen to provide life activities that take place inside the body. Because the exercises are intense, the training time usually lasts from 20-30 minutes.

Cardio là hệ thống nhiều bài tập liên quan đến tim mạch kết hợp với nhau. Tập Cardio chia làm hai loại là LISS và HIIT. Tuy mỗi loại phù hợp với thể trạng và mục tiêu tập luyện khác nhau nhưng kết quả cuối cùng mà cardio mang lại đều không khỏi làm người khác ngạc nhiên.

Cardio exercises help trainees to consume a lot of energy, melting excess body fat especially in the hips, thighs and abdomen. Exercise will affect the practitioner’s stomach, promote digestion, bring weight loss effects within 1 month.

Cardio daily practice will help expand the large and small blood vessels, increase the amount of blood and oxygen to the muscles, increase cerebral blood circulation, stabilize blood sugar effectively, reduce stress fatigue. Like other exercises, Cardio will help you increase endurance, flexibility, flexibility of the joints, the body always feels fresh, full of life.

Cardio là hệ thống nhiều bài tập liên quan đến tim mạch kết hợp với nhau. Tập Cardio chia làm hai loại là LISS và HIIT. Tuy mỗi loại phù hợp với thể trạng và mục tiêu tập luyện khác nhau nhưng kết quả cuối cùng mà cardio mang lại đều không khỏi làm người khác ngạc nhiên.

Cardio is a good cardio exercise to help you breathe deeply, deeply and control your heart rate. If you often catch shortness of breath when climbing stairs or running, cardio exercises will help you significantly improve this situation.

If you do low intensity cardio, you should focus on replenishing lost water later. Maybe the exercise will make your heart rate rise and sweat a lot. However, calories are not lost much, so eating too comfortably will cause the opposite effect. Protein helps rebuild muscle, while carbohydrates store muscle glycogen. This helps to regenerate the body’s energy source.

In addition, to achieve high efficiency during weight loss, your daily diet must be reasonably balanced.